WOD: February 2nd, 2018

Warm-Up

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Walking side Lunges 50′
Duck Walk 50′
Pass Throughs x20
PVC OH Squats x 10
PVC OH Lunges x10

Squat Holds
60 sec hold
*rest 60 sec
60 sec hold

WOD

Fitness
25 min AMRAP
30m Odd object carry, push or pull.
Carry or 15 Tire Flips
30m medball walking lunges 10#
15 HR Push-Ups
15 Medball Cleans 10#

Scaled
25 min AMRAP
30m Odd object carry, push or pull. Carry or 15 Tire Flips
30m medball walking lunges 14/10
15 Box HSPU
15 Medball Cleans 14/10

RX
25 min AMRAP
30m Odd object carry, push or pull. Carry or 15 Tire Flips
30m medball walking lunges 20/14
15 HSPU
15 Medball Cleans 20/14
*One Medball per team, must travel with you to each movement and held by partner not working. Only one partner working at a time.

Odd Object Options
Sled pull, Prowler Push,Yoke, Farmers Carry, or sandbag carry.

Accessory/HIIT/ROMWOD

1.
Accessories, 3 RNFT
8 supine ring rows
10 db standing flys (or plates)
12 v-ups
— rest 1 min between —

2.
Rowing
2 x 500m row
*1:1 work rest ratio
ALL OUT!

3.
ROMWOD